Quick view

This is the only page you need daily. Pick workout/rest targets and tick the checklist.

Today’s targets (workout vs rest)

Workout day (2300 kcal)

Protein: 160 g
Carbs: 280 g
Fat: 60 g
Fiber: ~35 g

Rest day (2100 kcal)

Protein: 160 g
Carbs: 185 g
Fat: 70 g
Fiber: ~35 g

Swap: reduce rice by ½ cup cooked OR reduce 1 chapati; replace with veg + protein.

Steps

8k–12k

Water

3.2–4.0 L

Meal timing (choose one option each)

Breakfast (9–10 AM)
Snack (12–1 PM)
Lunch (2:30–4 PM)
Evening snack (6:30–7:30 PM)
Pre‑workout (8–8:30 PM)
Post‑workout dinner (11:15 PM–12 AM)

If busy: just hit protein + calories + steps.

Daily checklist (tap)

Protein ≥ 160 g (whey/egg whites/paneer/tofu)Calories on target (2300 workout / 2100 rest)Steps 8k–12kWater 3.2–4.0 LFiber ~35 g (veg + sambar + fruit; add seeds/isabgol if needed)Weights done (9–10 PM)Cardio Zone 2 done (10–11 PM, most days)Remedy add-on (optional): isabgol/chia/sabja OR gond katira night waterSleep routine: no late caffeine + light post-workout meal

Note: browser checkmarks may reset if you close the tab. Use the PDF in a PDF annotation app for persistent checkboxes.